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First week of stronglifts, Last week of stronglifts

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  • First week of stronglifts, Last week of stronglifts

    Well I've just ended my first week of stronglifts, and it's going to be my last. I'm not seeing gains, I'm seeing losses. Hell I look more ripped after I swim than when I workout! After reading the stronglifts manual and looking at before and after picture and picture of Medhi, this is not going to give me this physique I want. I'm going back to a 3x10 split routine 4 days a week. After extensive research I feel this is going to be best and will give me the results I want. My training will look like this

    3x10 for all exercises, 3rd set will be an isometric hold rather than repetitions
    Monday: Chest and Shoulders
    Bench Press
    Incline Bench Press
    Shrugs
    Chest Dips
    Push-ups

    Tuesday: Arms
    Chin-ups or neutral grip pull-ups
    Tri-cep dips
    Bicep curls (with curled barbell)
    Revers Bicep Curls
    French Curls

    Wednsday: Rest

    Thursday: Legs
    Front Squats
    Back Squats
    Stiff Leg Deadlift
    Leg Press
    Calf Raises

    Friday: Back
    Overhand Pull-ups
    Deadlifts
    Hang Cleans
    Overhead Press
    Rows


    What do you guys think?
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

  • #2
    It seems like a lot of time spent in the gym. Wouldn't focusing on compound lifts/body movements be more efficient? I've been seeing strength gains with chins, military presses, squats, and pushups (5 rounds of 10 reps for each).

    Comment


    • #3
      an hour a day 4 days a week, only a day more than stronglifts. a lot of them are compound as well. but i like to work out a lot and i'd rather do isolation
      Paleo since November 2011 - Carnivore since June 2012
      Before and after pics
      http://www.marksdailyapple.com/forum/thread65846.html
      Primal Sucess Story
      http://www.marksdailyapple.com/forum/thread65400.html
      Primal Journal
      http://www.marksdailyapple.com/forum...tml#post955444

      Comment


      • #4
        What happened to the basic tenets of Primal exercise?


        From the Primal Blueprint:

        The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.

        ■Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
        ■Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
        ■Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)


        It would seem to me your narrow fitness goals (Vanity) are unhealthy.

        Comment


        • #5
          Ive read marks book and done his program for a while. I like to lift weights and id love for you to explain how lifting only four days a week is unhealthy lol. I mean you have people on here who train more than that and people who run freakin marathons, now that's not healthy. yes I want to be a bodybuilder, ill do what it takes and my diet is great. that's what matters most
          Last edited by BennettC; 09-21-2012, 01:14 PM.
          Paleo since November 2011 - Carnivore since June 2012
          Before and after pics
          http://www.marksdailyapple.com/forum/thread65846.html
          Primal Sucess Story
          http://www.marksdailyapple.com/forum/thread65400.html
          Primal Journal
          http://www.marksdailyapple.com/forum...tml#post955444

          Comment


          • #6
            One WEEK and you don't think it works? You must be quite the special snowflake then.

            Or you're already strong.


            Or you THINK you are, and started too heavy.

            Height/weight?

            5rm on press, bench, squat and deadlift?


            If you're not squatting 1.5-2xBW, and pressing 3/4BW at your age, you have room to gain on a limited LP program. Do you want to get big and strong? Then quit fucking around. With that many exercises, and high-reps like that, you're wasting your time.

            Do yourself a favor, read Rip's book. It's $10 on kindle. And also read Practical Programing, and it will explain why you don't need to program like that yet.

            Comment


            • #7
              I started with the bar just like he says. I've been training 8 months but did marks plan the last two months because I didn't have a gym membership. My goals are towards bodybuilding and I will get stronger as I'm still going to do progressive loading as long as possible. I'm reworked the plan above to only include 4 exercises per workout. Mehdi is not ripped, look at pictures of him. Height 5'10/ weight 157lbs
              Paleo since November 2011 - Carnivore since June 2012
              Before and after pics
              http://www.marksdailyapple.com/forum/thread65846.html
              Primal Sucess Story
              http://www.marksdailyapple.com/forum/thread65400.html
              Primal Journal
              http://www.marksdailyapple.com/forum...tml#post955444

              Comment


              • #8
                Where did I say do stronglifts?

                And you didn't answer my question. How much can you squat?

                Comment


                • #9
                  Originally posted by BennettC View Post
                  I started with the bar just like he says.
                  You started with the bar and have been doing the program for a week? Did you really expect to see massive gains squatting really light weight for 5 sets across? Buy Starting Strength and Practical Programming, do the program as written and there is no reason as a healthy 18 year old you couldn't be asking yourself what to do next when you're stalling at around a 300 pound squat; until that point shut up, actually read the books and do the program longer than a week.

                  Comment


                  • #10
                    Originally posted by CE402 View Post
                    Where did I say do stronglifts?

                    And you didn't answer my question. How much can you squat?
                    I can squat 200lbs, I weight 157 and have been training eight months. my first three months of training I really didn't know what I was doing. and 2 months this summer I couldn't lift because I stayed away from home with my brother. I stayed in shape with marks plan
                    Last edited by BennettC; 09-23-2012, 03:39 AM.
                    Paleo since November 2011 - Carnivore since June 2012
                    Before and after pics
                    http://www.marksdailyapple.com/forum/thread65846.html
                    Primal Sucess Story
                    http://www.marksdailyapple.com/forum/thread65400.html
                    Primal Journal
                    http://www.marksdailyapple.com/forum...tml#post955444

                    Comment


                    • #11
                      Originally posted by emerson View Post
                      You started with the bar and have been doing the program for a week? Did you really expect to see massive gains squatting really light weight for 5 sets across? Buy Starting Strength and Practical Programming, do the program as written and there is no reason as a healthy 18 year old you couldn't be asking yourself what to do next when you're stalling at around a 300 pound squat; until that point shut up, actually read the books and do the program longer than a week.
                      I read the book thanks, I know people who squat 500 doing the routine ive posted above. so ill do what I think is going to be best for me thanks so shut up. an Olympic weight lifter says my training looks good so im not going to argue with that. although he told me to take out the calf raises and shrugs
                      Paleo since November 2011 - Carnivore since June 2012
                      Before and after pics
                      http://www.marksdailyapple.com/forum/thread65846.html
                      Primal Sucess Story
                      http://www.marksdailyapple.com/forum/thread65400.html
                      Primal Journal
                      http://www.marksdailyapple.com/forum...tml#post955444

                      Comment


                      • #12
                        Stronglifts is simple and effective strength routine for beginners. Focus is on squats and getting 5x5 @1.5xbw. This will make you strong and this should be your goal before getting ripped. Getting ripped is more about your diet.
                        You can't judge about SL after only 1 week...If you do this as written, add some cardio on non SL days and keep your diet in check you'll see better results than with any BB isolation routines. Unless you want look like those grotesque bloated BBers...

                        Comment


                        • #13
                          Originally posted by BennettC View Post
                          I read the book thanks, I know people who squat 500 doing the routine ive posted above. so ill do what I think is going to be best for me thanks so shut up. an Olympic weight lifter says my training looks good so im not going to argue with that. although he told me to take out the calf raises and shrugs

                          Great. You know everything, got it. So why did you ask our opinion if you're just going to tell anyone that doesnt validate your ideas to 'shut up'?


                          Fact is, you're still weak, and are attempting to use what amounts to an intermediate level program when you can still have room to progress on a novice strength program. But if you read PP like you claim, you'd know that. Just because an advanced lifter uses a program, doesn't mean you can skip the steps he took to get there.

                          And just because someone is strong, doesn't mean they know how to GET strong- some people are just naturally strong, too. Robb Wolf mentions his friend John Fragosso who walked into the gym with no training and deadlifted 405, cold, with no training. Just because he did that with NO training, doesn't mean I should attempt it.

                          Let us know when you hit a 315 squat.

                          Comment


                          • #14
                            will do!
                            Paleo since November 2011 - Carnivore since June 2012
                            Before and after pics
                            http://www.marksdailyapple.com/forum/thread65846.html
                            Primal Sucess Story
                            http://www.marksdailyapple.com/forum/thread65400.html
                            Primal Journal
                            http://www.marksdailyapple.com/forum...tml#post955444

                            Comment


                            • #15
                              Originally posted by BennettC View Post
                              Well I've just ended my first week of stronglifts, and it's going to be my last. I'm not seeing gains, I'm seeing losses. Hell I look more ripped after I swim than when I workout! After reading the stronglifts manual and looking at before and after picture and picture of Medhi, this is not going to give me this physique I want. I'm going back to a 3x10 split routine 4 days a week. After extensive research I feel this is going to be best and will give me the results I want. My training will look like this

                              3x10 for all exercises, 3rd set will be an isometric hold rather than repetitions
                              Monday: Chest and Shoulders
                              Bench Press
                              Incline Bench Press
                              Shrugs
                              Chest Dips
                              Push-ups

                              Tuesday: Arms
                              Chin-ups or neutral grip pull-ups
                              Tri-cep dips
                              Bicep curls (with curled barbell)
                              Revers Bicep Curls
                              French Curls

                              Wednsday: Rest

                              Thursday: Legs
                              Front Squats
                              Back Squats
                              Stiff Leg Deadlift
                              Leg Press
                              Calf Raises

                              Friday: Back
                              Overhand Pull-ups
                              Deadlifts
                              Hang Cleans
                              Overhead Press
                              Rows


                              What do you guys think?
                              Hey. First Id say well done to you for wanting to make a change in your life. I would say you have to take the praise with the criticism, and learn from everyone. If I can interject a couple of points about the above (meant to help not to hinder):

                              Monday looks ok, although there is not a lot of direct shoudler work. Granted there is carry over from bench and pressups and dips, but that is more onto the anterior delt and not the lateral or posterior head. Though, if it works for you my friend then more power to you. Shrugs are great, but are a trapezius movement. I would leav then in as working the traps is a good thing.

                              Tuesday also looks pretty cool. Though there is alot more bicep incorporation than tricep. Your tri's make up 2 thirds of the upper arm and are far more badass than your bi's. The chins to start is not a bda choice but is more of a back exercise with obvious carry over onto your bi's. That being said, if you like the workout, do it.

                              Thursday looks good. Be careful of volume, but that should get you jelly legs, be careful driving/walking home haha.

                              Friday, I would just tke it easy on the erectors after heavy stiff leg deadlifts, squats etc the day before. s someone who blew a disc in my lower back and has niggles everyday of my life, believe me you want to baby your lower back and build it slowly. If your stiff leg deadlifting etc the day before, why not hypers or revers hypers on back day. Great for back and safe. Hang cleans are a great explosive movement, your success here is based on your ability to rapidly open and close your hips. It is also a good shoulder and trap movement, although there is some rhomboid incoporation. Overhead press are a shoulder movement and you will not see much back involvement there. At least I hope not.

                              Thats my two pennies worth my friend. Take from it what you will. Whatever you do I wish you nothing but success.

                              Richard
                              It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                              Comment

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